Indian Land CrossFit – WOD


Warm-up (No Measure)

10 Plated External Rotations

5 Wall Squats

10 Banded Face Pulls

5 Grasshoppers/Leg

15 PVC Pass Thrus


200 M Run


A.: Metcon (Weight)

Health/Function: EMOM For 12 Minutes:

Evens: :30 OHS Practice To Box

Odds: 5 DB Hang Power Snatch Per Arm

Every 2 Minutes For 12 Minutes:

Performance(RX): 2 Power Snatch+1 Hang Power Snatch+1 OHS

Competition/Sport(RX+): 2 Squat Snatch+2 OHS

B.: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Performance: Scale OHS Weight To Only 1 Break Per OHS Set


15 Minute AMRAP:

200 M Run

10 Single Arm Left DB Lunges

10 Single Arm Right DB Lunges

Cool Down

*Pec Against Cage W/ Lax Ball

*Grasshopper Hold

*Shoulder CAR Hold